Exercises by muscle
Lats exercises
The lats (latissimus dorsi) are the broad muscles that run from your upper arms down to your lower back. They pull your arms down and back towards your body.
Pull-ups, pulldowns and rows are the classic lat moves. Think of pulling your elbows towards your hips rather than just bending your arms.
- 81Exercises
- 10Kinds of equipment
- 64Beginner friendly
Every lats exercise
81 exercises
Beginner friendly (64)
alternate lateral pulldown
assisted parallel close grip pull-up
assisted pull-up
assisted standing chin-up
assisted standing pull-up
back pec stretch
band assisted pull-up
band close-grip pulldown
band fixed back close grip pulldown
band fixed back underhand pulldown
band underhand pulldown
bench pull-ups- cable bar lateral pulldown
- cable cross-over lateral pulldown
- cable incline pushdown
- cable lat pulldown full range of motion
- cable lateral pulldown (with rope attachment)
- cable lateral pulldown with v-bar
- cable lying extension pullover (with rope attachment)
- cable pulldown
- cable pulldown (pro lat bar)
- cable pushdown (straight arm) v. 2
- cable rear pulldown
- cable seated high row (v-bar)
- cable squat row (with rope attachment)
- cable straight arm pulldown
- cable straight arm pulldown (with rope)
- cable thibaudeau kayak row
- cable twisting pull
- cable underhand pulldown
- cable wide grip rear pulldown behind neck
- chin-up
- close grip chin-up
- exercise ball alternating arm ups
- exercise ball lat stretch
- exercise ball lower back stretch (pyramid)
- exercise ball lying side lat stretch
- gironda sternum chin
- kneeling lat stretch
- l-pull-up
- lever assisted chin-up
- lever front pulldown
- lever one arm lateral wide pulldown
- lever pullover
- lever reverse grip lateral pulldown
- medicine ball catch and overhead throw
- mixed grip chin-up
- muscle-up (on vertical bar)
- one arm against wall
- pull up (neutral grip)
- pull-up
- rear pull-up
- reverse grip machine lat pulldown
- reverse grip pull-up
- rocky pull-up pulldown
- roller side lat stretch
- seated lower back stretch
- shoulder grip pull-up
- side lying floor stretch
- side-to-side chin
- standing lateral stretch
- twin handle parallel grip lat pulldown
- wide grip pull-up
- wide grip rear pull-up
Some experience (9)
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Equipment for this muscle
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Questions, answered
How many lats exercises are there here?
There are 81 exercises that target the lats in the AltF Fitness library, each with an animated demo and coaching tips.
What are good lats exercises for beginners?
Moves rated beginner friendly here include alternate lateral pulldown, assisted parallel close grip pull-up and assisted pull-up. Start with a weight or version you can control for every rep, then build up gradually.
What equipment do I need to train the lats?
The exercises here use body weight, cable machine, leverage machine, band and more. Use the equipment filter on the exercise library to see only what you have.
How often should I train the lats?
Guidelines for healthy adults suggest working each major muscle group at least twice a week. Leave a day or so between hard sessions for the same muscles so they can recover.
Is this medical advice?
No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.
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